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Very sandy cardio yesterday; Back, biceps and abs training today.

Friday, January 27, 2012 by  
Filed under Daily Blog

Bike on a Trail for January 26, 2012. Plowing though miles of sugar sand is not exactly fun, but it's a fantastic workout!

Bike on a Trail for January 26, 2012. Plowing though miles of sugar sand is not exactly fun, but it's a fantastic workout!

Yesterday was a cardio day, and I didn’t feel like doing it indoors. I really wanted to go mountain biking, but I didn’t have a great deal of time. I decided to do something that I really don’t like to do: I planned a short-ish 16 mile mountain bike ride that took me through miles and miles of sugar sand. The sandy trails I rode yesterday are designated for bike and horse use, but I never (EVER!) see bikes on them–and with good reason: the sand is deep and relentless, and plowing through it is anything but enjoyable. The sandy trails are severely lacking in the “fun factor” department, but that’s more than made up for by the insane cardio workout they provide.

In a few spots the sand was so deep that despite spinning my tires furiously I was only able to move a few inches at a time. My heart rate was often pegged at 196, and my legs were on fire pretty much the entire ride. At one point my tires were unable to gain any traction at all; even though I was peddling as fast as I could, my bike stopped dead and I simply fell over. That’s the first time I’ve fallen at Wekiwa since the time I hit a root at an angle while riding in a rain storm (video). When I fell over yesterday I decided to take my Bike on a Trail photo. That brief break was my only respite during the 16 mile ride.

That was one of the least enjoyable mountain biking rides I’ve ever done, but it was a great workout. I’m glad I did it.

This afternoon I’ll be hitting my back, biceps and abs in the gym. I’ve been enjoying my weight training sessions this month a great deal. I’m especially excited about hitting my abs again with my new Ab Wheel. That inexpensive little torture device put a serious hurting on my abs last Friday, and today I’m going to increase my reps by 25%. Just typing that was painful.

This has been another excellent week of diet and training. I can’t wait to check my stats on Sunday morning: I am 99% sure I’m going to be below 10% body fat. Once I’m below 10% body fat my cuts and vascularity really start to show through, and that’s always cool. The drop from 10% body fat to 7% (and perhaps less) is challenging, but very rewarding. It’s so nice to be at this point just three weeks into my cut! 🙂

Happy Friday everyone!

John Stone Fitness Comments

2 Responses to “Very sandy cardio yesterday; Back, biceps and abs training today.”
  1. I love ab wheels! They are so versatile. My favorite drill is to go out to full extension and then do progressively longer partial contractions until you finish a full contraction and then start over at full extension. For some reason I’ve always had trouble making my lower abs pop even at very low body fat percentages (that’s probably just my storage location of last resort!) and this approach seemed to really hit them especially well to make them bigger so even with some fat they are more visible.

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